We need real, whole food. The problem with most health problems and losing weight is not your body but our understanding of how it operates. We have lost the ability to listen to our bodies and for that matter how genetic make-up is part and parcel of who we are and how it would react to food/nutrition. The consequence thereof is that we try to treat everybody the same irrespective of the fact that our genetic make-ups are different.

In the 1940’s Dr Roger Williams did some research on single cell organisms. if the organism divides the two parts should have the same function, size of structures, detoxification and the alike. However, he found that even the two parts that should be identical, had vast differences in the “identical” parts.

The constant message across research that there is no one way of eating that works perfectly for everyone. We all need protein, carbohydrates, fats and other nutritional building blocks however even when eating “real food,” whole food, we may have variations in how people respond to that food. The one fact that is true across the board is that our intake of sugar and refined carbohydrates are causing health problems for everyone.

Every year more than 2 billion kilogram toxins are released into the environment. Add to this, the fact that our diets are not ideal. Toxins accumulate over time in body fat due to a sluggish liver not getting rid of excess toxins. Research has revealed that when babies are born there is already more than 200 toxins in the placenta. We are faced with an epidemic of toxicity and do not realise the long-term effect on our health and productivity. Symptoms such as:

Sluggish metabolism

Constantly Gaining Weight

Headaches and dizziness

Lack of vitality

Poor concentration and focus

Digestive complaints

Cellulite is at the root of toxicity

We are more prone to toxicity because of our over processed diets that lack essential nutrients that kick start detoxification.

To merely go onto a water fast or lemon juice fast is not detoxification. Your body needs all the different nutrients to support different phases of detoxification. Four elimination channels are involved in detoxification i.e. the skin, lungs, colon/gut, liver and kidneys. One or more of these channels may be compromised and therefore it is vital to address all four at the same time when doing a detoxification program.

The reasons behind doing such a program may be different for different people. You either have many health symptoms that is affecting your quality of life, have been exposed to toxins, battle to lose weight, or you just want to be healthy. Whatever your reason this program will change your life.

Why is detoxification important?

Toxic load was overlooked until recently as a possible cause of increased health problems.

Toxic waste is stored in fat cells and over exposure through diet, water, air pollution, heavy metals can cause an over load of toxins and the body cannot get rid of it in a normal manner. An example is credit card slips which we handle on a daily basis. The shiny part on credit card slips are cadmium – a heavy metal. We are exposed much more than we think. We must remember that we are individuals and detoxification processes do not necessarily work equally in all individuals, especially if the person is overweight or has defects on enzymes that are supposed to assist in detoxification.

So, toxic overload is when your total exposure is greater that your ability to get rid of toxins efficiently.

Therefore, the question is no longer IF we are toxic

The real question is HOW toxic we are?

Metabolic detoxification includes several steps that involve all the channels to assist in healing the body. Healing begins when the body cleanses itself efficiently of various toxins daily.

How?

Various programs ranging from 10-26 days that include targeted phytonutrients, functional medicine along with an appropriate dietary program will support the proper detoxification processes and functions in the body.

Detoxification is the quickest way to get rid of excess toxins from the body however this is also an ideal time to take stock of what is going on in your mind. Dr Caroline Leaf says that research has revealed that 95 % of all disease is how we think. This program addresses not only the body, but it is an ideal time to detox your mind and get your spirit in balance again for wholeness equilibrium.

Your summer clothes, swimwear and shorts are packed away. It is winter and soups, hot sugary drinks and stews are on the menu. We forget that as we start wearing more layers of clothes our bodies are not in your face. On average during winter we gain 2.6 -3 kg. To put it into perspective it is three one-kilogram tubs of margarine. The sad part is that we lose muscle and gain fat and most of us start the winter with excess weight. Winter is not an excuse to become chubby.

Evolution and genes

According to a study at The University of Exeter we want to eat more because our genes favour fat storage to survive the colder months. Historically food was more scares and more food were consumed in autumn to prevent starvation. The fact is that we are not affected by famines anymore and we have enough food available throughout the year. When we eat more, we store that fat – we do not burn it. Instead of eating those sweet, fatty, unhealthy foods you have the choice and control to make better food choices, control portion sizes and be proactive. We should be able to realise we had enough food, but we don’t because we eat artificial food not real wholesome foods that supply all the necessary nutrients.

Seasonal Affective Disorder

Lack of sunlight in winter can have a significant effect on mood and health. We get up and leave for work while still being dark and get home after the sun has set. Some people do develop Seasonal affective disorder (SAD) due to lack of sunlight. Due to the cold weather you may even go out less frequently on weekends and have less activities outside. Try to have lunch outside or even during a tea break. That extra little bit of sun may just do the trick.

The lack of sunlight in the winter can have a profound effect on melatonin that regulate sleep, but it can also play a role in appetite. Melatonin increase, we produce more of the hormone, during autumn and winter according to Dr Perry Barret at Aberdeen University that researches seasonal weight gain and the effect on appetite. In most mammals, this increase in melatonin reduces hunger — a normal response when food is scarce. However, in some species we get an opposite effect, and this may be the reason why humans are hungrier and gain more weight. This may be a good excuse for some.

Most of vitamin D is synthesised by the skin. This can cause a problem as we cover ourselves with thick clothes and the skin are less exposed to sunlight during the winter months. Dr Dillon, senior lecturer in Nutrition at Lancaster University says that preliminary studies show that people with low vitamin D levels are fatter due to a reduced fat breakdown. Overweight and obese people have lower vitamin D levels. Boost your vitamin D by exposing the fore arms to about 20 minutes of sun per day and by eating more oily fish e.g. sardines, pilchards, mackerel, salmon and trout.

The hormone melatonin that is triggered by darkness makes us sleepier, but it can also increase appetite. Dr Perry Barrett at Aberdeen University researches seasonal weight gain in mammals. Normally melatonin reduces appetite due to scarce food sources however in humans we often get the opposite effect. That may be the reason for the increased hunger and weight gain. A good excuse!

Exercise

The colder weather makes us more inactive. If we are not outdoors doing activities, we are in front of the TV and we associate eating while sitting on the couch. This is often sugary, fatty refined carbohydrates and even biltong and dried sausage.

Craving starchy high fat foods

During winter months we tend to change the type of food we eat. During summer months we tend to eat more starchy foods while in winter we go for fattier options.

According to Professor Craig Jackson, head of psychology at Birmingham City University, we need fattier foods as a pick me up because we are less happy when it is cold and dark, and we eat twice as much energy dense high kilojoule foods that is sweeter and/or fattier as pick me up. The dilemma we are faced with is that these foods cause sugar highs and lows that leave us with a constant tiredness and craving for more and the extra energy is then store as fat. We put on white fat that does not keep us warm instead of brown fat that babies have and is due to genetic programming increase metabolism and that is in abundance in babies. And metabolically active adults and it help with heat regulation.

Salt and sugar intake is higher.

Comfort foods are higher in sodium which can have an immediate effect on bloating and feeling heavier. We also tend to drink less water in winter and more speciality hot beverages like cappuccinos and lattes and alcohol. This adds to the high empty kilojoule load. Drink plenty of water even if it is hot water with a squeeze of lemon juice or plain herbal teas without milk.

Decrease in raw fresh products

We tend to eat more soups and stew and comfort foods to keep you warm that may have a high fat content rather than fresh fruit and vegetables. The latter will have less kilojoules.

Add lots of high fibre foods such as seed loafs, fruits, vegetables, whole grains e.g. barley and brown rice, and legumes like lentils and beans. It fills you up and keep hunger at bay, stimulate the appetite-controlling hormone leptin, and keep glucose from flooding your blood stream.

It is never too late to start eating fruit and vegetables. Even if you don’t like them, they are probably your best – and cheapest – first line defence in keeping healthy. Fruit and vegetables are packed with vitamins, minerals and phytonutrients - chemicals whose health benefits have increasingly become the focus of scientific studies. Consuming five-ten portions of fruit and vegetables a day is recommended as the minimum requirement.

So, with winter in full swing, eating specific foods can assist in keep colds and flu at bay by boosting your immune system, which is necessary in the body’s fight against infection and disease. If you are already feeling a bit under the weather, these immune-boosting foods may just help you get on your feet quicker.

Foods rich in beta-carotene: yellow foods such as carrots, pumpkin, sweet potatoes, butternut, and peaches. Beta-carotene is responsible for the yellow and red colour in food and is a powerful antioxidant that aids the immune system. It also slows aging and is beneficial to the heart and circulation. Beta-carotene can be found in other food sources such as spinach, broccoli and palm oil.

Foods rich in omega-3: oily fish such as tuna, mackerel, pilchards, sardines, flaxseed and nuts, assist in fighting allergies. Omega 3 also helps to strengthen cell membranes thereby protecting against infections. The benefits of omega 3 for heart and joint health are well known.

Zinc-rich foods: fish, oysters, meat, poultry, eggs, cheese, milk, nuts and seeds, yoghurt, grains and cereals. The mineral strengthens the immune system and helps to speed up the recovery of colds and flu.

Foods rich in Vitamin E: seeds, avocado, vegetable oils and grains. Vitamin E helps with the production of immune cells that fights infections.

Honey acts as a natural antibiotic. It contains vitamins, minerals, enzymes and propolis, which boosts the immune system and is believed to be effective against inflammations. Honey reduces a cough by soothing an irritated throat. It also kills bacteria that cause infections and contains antioxidants.

Garlic has antiviral and antibacterial benefits due to the sulfur-compound allicin. Take it as a preventative measure by regularly consuming garlic in your food. As a cure for the flu, some recommend it as a tea, and it is apparently also soothing for a sore throat and cough.

Ginger contains zingerone, which is active against germs and helps with decongestion, reduces fever and coughing, congestion and colds.

HOT REMEDIES

Hot Lemon

1 lemon

1/2 teaspoon honey

Grated fresh ginger

1 cup boiling water

Squeeze the juice from a fresh lemon into a cup of boiled water, add honey and grated ginger. Leave to steep and strain before sipping while warm.

Statistics reveal that four in ten people complain of feeling low and about one in ten suffer from depression. According to recent surveys the number of drugs prescribed for depression and related symptoms, are on the increase at an alarming rate.

Surveys amongst 22000 participants in the UK showed that 52 % feel lethargic and have a lack of enthusiasm most of the time while 42 % feel depressed. This is probably only the tip of the ice berg.

From time to time we may all experience symptoms that range from happiness to severe depression. Three times as many women will suffer and be diagnosed having depression than men. This is probably because women are more likely to ask for help.

Can winter increase the tendency for depression?

Seasonal affective disorder (SAD) is a form of depression that happens during winter when you don’t get enough light because of shorter days. Some people are particularly prone to these winter blues or SAD. Shorter days effect people more.

As light directly effects the brain, it will control sleep and the time you wake up. In winter you wake up while it’s still dark. This is neither natural nor ideal.
To counter act this, you can use a “dawn simulation alarm” that has got the full spectrum of sun light. This is a bed side light with a build- in dimmer and alarm clock. This alarm clock simulates the breaking of dawn. The clock is set to wake you up at a certain time, but the light will turn on and steadily increasing in intensity over a period of 20 minutes. If this doesn’t wake you up, the alarm will go off at the set time. Most people will be woken by the light with much more energy, alertness and a happy feeling.

A deficiency of vitamin D may increase winter blues. Vitamin D is made by the skin if exposed to sunlight. Half an hour per day of direct exposure will provide about 15 mcg of Vitamin D. Oily fish will supply an additional 5 mcg. It is recommended that a multivitamin with Vitamin D3 is taken to supply a total of 30 mcg per day. A blood test to determine vitamin D Levels can be done and often the levels are so low that a supplement should be prescribed in higher dosages.

Ensure that blood sugar levels are always stable during the day. Five to six small meals per day are vital. Include protein with all main meals, a small portion of low GI carbohydrates and lots of vegetables. The snacks can include a fruit and a handful of nuts/seeds. Eat fatty fish e.g. sardine, salmon, mackerel 3 times per week. Mood boosters would include tryptophan an amino acid found in cheese, oats, yogurt, egg, turkey and chicken which will boost serotonin levels. Enough tryptophan helps to curb carbohydrate cravings.

High homocysteine levels may be an indicator to predict depression. There is growing evidence that some people are more prone to depression because they don’t “methylate” accurately. Methylation is a process that happens in the brain and body by turning chemicals into one another. Certain nutrients like folic acid, Vitamin B6, B 12 can receive or donate these methyl groups for the brain and body to function at an optimum level. People prone to depression normally have a weakness (Genetic defect) with methylation and therefore will greatly benefit from supplementation. Dark green vegetables are high in folic acid. Omega 3 fats are also converted by B vitamins into hormone type substances that increase the brains ability to produce serotonin and other vital chemicals.

Exercise: 30 minutes of exercise at least five times per week, e.g. walking, can produce a considerable drop in depression.

SAD (winter blues) may also be caused by the depletion of negative ions in the air due to winter winds. To be outside in nature, increases the negative ions that are good for us. The air near waterfalls, beaches, mountains and forests has got more health promoting ions in the air. An ioniser in your room will also have a similar effect and significantly relief symptoms.

Winter has the ability to mess with our heads! Statistics by John Hopkins University reveal that people tend to gain on average 2.6 – 3 kg of weight during the winter months. That is 5-6 tubs x 500g each margarine for one season. The sad part is that when spring arrives most people would like to lose it within 2 weeks. The other sad statistic is that most people don’t lose it and it just adds up year by year.

Winter has an awesome side. Thick warm sweaters, cosy blankets, fireplaces, wine, hot chocolate, stews and soups. The drawback is – weight gain! When the first blooms appear - the ugly realization – you have to lose the weight.

Here is why we usually gain more weight in winter – and what you can do about it.

Colder temperatures are often blamed that we feel hungrier and allow us to eat bigger and more portions and drink a couple of glasses of wine more. Mammal’s activities during winter time change and so does their energy demands. Mammals often hibernate, migrate and reproduce during the colder times of the year. However, during these cycles body weight stays normal. Mammals need extra food during colder seasons in order to survive.

The absence of these seasonal behaviours in humans, along with modern conveniences such as pre-prepared foods, artificial lighting and climate control; means the influence of cold weather on our eating behaviours needs to be adjusted.

Various studies confirm that there is an increase in waist circumference which means more fat are stored around the mid - section. This is a problem as a bigger waist increase risk for inflammation e.g. arthritis, gout, diabetes, heart disease and even effect brain function.

We commonly think that we feel hungrier when it is colder and that we need to eat more. The result is that we are longing for more carbohydrates (refined), higher fats foods and sugars to supply instant energy and heat.

We “fall” for the cravings with the result of a blood sugar spikes and drops. And the vicious circle starts of over eating, unstable blood sugar, constant cravings, tiredness and weight gain.

Any food can supply energy but we do not think in terms of vegetables, fruit and salads as winter food. The picture in our minds is of heavy rich meals like chips and creamy desserts and soups not plain vegetables soups.

More time spent indoors means less physical activity - a common excuse for the winter padding.

The evidence is few whether temperatures cause weight gain. It is rather the food myths that are adding to the expanding waistline.

What is the solution?

Comfort food is a bit of an inaccurate term. We indulge in hot dogs, pastries, hot chocolate drinks and cappuccinos to sooth ourselves, but they have the opposite effect once they pass our lips – and it is not only the clothes that will feel tighter.

Researchers found a link between fast and packaged foods to cause not only inflammation but interfere with mood- regulating chemicals in the brain and may even lead to symptoms of depression.

The Belief: Do Carbo – loading

There is a reason why comfort foods are high in refined carbohydrates. The brain’s main feel-good neurotransmitter, serotonin is fuelled by carbohydrates. Serotonin activates receptors that control mood and appetite.

Daylight also plays a direct role in serotonin production. During the shorter winter days less daylight effects serotonin production says Judith Wurtman, PhD, co-author of the serotonin power diet. Therefore we want to eat more to keep our spirits up. Remember not all carbs are created equal!

The Solution:

Opt for complex unprocessed carbohydrates like whole grain seed bread rather than white rolls, whole grain cereals like oats, sweet potato rather than potato and brown rice rather than white rice. Because of the high fibre and B vitamin content in unprocessed whole grains the sugar is released at a much slower rate and controls appetite and hunger more effectively.

The Belief:

Small portions are low in energy (kilojoules). People’s believe is that e.g. a chicken pie of 140g (2000kJ) will have fewer kilojoules than a plate of cooked foods with chicken curry, brown rice and vegetables. (1100 kJ). The latter is a lot more filling and will keep your energy level sustained.

The fact is that the plate of food will have at least halve the kilojoules of the pie.

The Solution:

Cut the kilojoules with ingredients that will add fibre, nutrients and volume but are low in kilojoules. Fill up on an extra portion or two of vegetables of e.g. spinach, green beans, gems squash, mushrooms.

The Belief: Reaching for the bad fats

Evolution may still be playing a role in the fact that we crave fatty foods in winter. Our pre ancestors had to protect their organs from the cold and also had to boost their immune systems. Modern day man does not need that extra layer of fat as we have are not exposed to such severe temperatures.

The Solution:

Make friends with the right fats. Avocado pears, oily fish, nuts and seeds contain healthy fats that are known to support brain cell function and positive mood. Fish especially sardines, pilchards and salmon are amongst the best sources of omega 3’s.

Also include a little lean protein with each meal. Protein stabilizes blood sugar levels and keeps you satisfied and will keep cravings for cakes, chips and biscuits at bay. Your body works harder to burn protein than to burn fats and carbohydrates. A little extra protein will prevent muscle loss but enhance fat loss. Eat also a little extra protein mid-morning and afternoon e.g. 1 tablespoon low fat cottage cheese on crackers or ostrich/game biltong.

The Belief: Liquids do not count

Most people will change the way they eat and cut the biscuits and sweets, even carbohydrates, but they do not keep a check on what they are drinking.

It is not only the calories in a latte that counts, but even the diet drinks will affect our bodies as we fill them with food devoid of any nutrients and consisting of additives, preservative and colourings. Remember that 100% fruit juice blends/smoothies are concentrated forms of sugar lacking fibre.

The solution:

Stick to black tea or coffee. The best option is herbal teas like camomile and rooibos without milk. One sachet of cappuccino is the equivalent of a slice of bread – that is if you do not add extra sugar or milk. Coffee has the horrible habit of making your mood and blood sugar dip between fixes. Contrary to popular belief, coffee does not speed up metabolism.

The Belief: Stews and bredies are fattening

Most traditional recipes use large quantities of oil and butter to fry onions and use very fatty meat like shanks as part of the bredie/stew.

The solution:

Dry fry the onions/ leeks/ shallots in a little bit of water and use leaner cuts or even chicken. A great economic alternative is to use split peas, lentils, barley and beans. Add a huge quantity of vegetables and thicken the soup by adding pumpkin or butternut and by liquidising part of the soup. A little low fat yogurt may also be added.

The Belief: I am hungrier during the day if I eat breakfast

The popular belief is that skipping breakfast will result in less food eaten during the day. Research found persons that skip breakfast actually eat 6.8% more food during the day and cravings will be more prevalent.

The Solution:

Eat breakfast within 1/2 hour of waking up. If a breakfast is not your scene try to make a smoothie with whey powder, plain low fat yogurts fruit and peanut butter and raw oats. Eat 3 meals per day including all the food groups with a small snack in between.

Tips to prevent weight gain:

1. Include more herbs and spices in your food.

Herbs/ spices that increase heat and has got medicinal value: Cloves, cinnamon, ginger, chillies, cardamom, cumin, mustard and curry. These herbs also increase your metabolism. Just think of how you sweat when you eat chillies. Cinnamon assists in insulin resistance, ginger for blood circulation and immunity, cloves for digestion.

2. Beware of rich creamy winter drinks.

Make a chocolate drink with 1-2 teaspoons cacao powder or 2 blocks of dark chocolate (70% or higher), top up with water and use only about 50 ml low fat milk or milk alternative. Sprinkle with cinnamon.

Apple Cinnamon and Rooibos tea

Recipe:

Bring 250 ml milk/ soya milk/ almond milk to a boil

Add ½ grated green apple

1 whole cinnamon stick

1 rooibos tea bag

Boil for 2 minutes

Pour mixture through a sieve

Add honey/ xylitol to taste.

Enjoy

3. A glass of water may help with cravings

Although you sweat less in winter you still need liquids especially if you are in an air conditioned or heated room. Drink a good coffee (with little or no sugar and milk) tea and a good alternative for water is warm herbal teas or warm water with a lemon that is an excellent source of vitamin C and the phytochemical limonene.

Herbs/ spices that increase heat and has got medicinal value: Cloves, cinnamon, ginger, chillies, cardamom, cumin, mustard and curry. These herbs also increase your metabolism. Just think of how you sweat when you eat chillies. Cinnamon assists in insulin resistance, ginger for blood circulation and immunity, cloves for digestion.

4. Plan your meals, prepare in advance, and freeze any extra food.

Do not wait until you are starving before you start preparing food. Plan and prepare in advance. That will prevent blood sugar to drop and cause cravings and fat storage.

5. Focus on healthy foods that are filling

Rather buy fruit and bake apples with cinnamon as snacks instead of eating and buying high energy empty fatty creamy snack/foods.

6. Start a new hobby

Instead of sitting in front of the TV eating because you are bored start with a hobby like mosaic, pottery etc. Being more creative is a sure way to feel better about yourself.

7. Try a few new easy recipes

When you feel deprived and bored with the same food over and over again you tend to cheat a lot easier. Trying out a new recipe to feel less deprived and is a great way to involve the rest of the family as activity. It is a great way to improve relationships.

8. Adjust recipes of favourite foods to lower kilojoules

Prepare macaroni cheese with low fat cheese and pizza with wholewheat pastry with vegetables instead of salami and lots of cheese.

An American study that was done over a period of sixteen years concluded that less than five hours sleep per night increase the risk for weight gain with 30 %. Enough sleep is important to balance hormones that play a role in appetite and metabolism. Too little sleep reduces exercise activities and increase snacking and drinking of caffeine rich beverages. Caffeinated beverages are often used with lots of milk which increase total kilojoule intake.

10. Get an alternative for the gym

Use a mall to do a cardio workout by doing power walking. Put on your walking shoes and go earlier in the morning while doing window shopping.